Running While ...

I intentionally failed to mention in my Cherry Blossom 10 Mile Run recap that I ran Cherry Blossom about 20 weeks pregnant.

I signed up for the Cherry Blossom lottery in December. I didn't even look into it last year, and it was literally on the day I moved to Washington, DC the year before that. After a series of injuries in 2012 and 2013, I was finally back to regular mileage and in the range of my pre-injury speed. It was time to pick a race and actually race it.

Two days later, I found out I was pregnant. Of course I was going to get picked in the lottery. And I did.

My plan was to keep running as long as I could. Generally, as long as you don't have any complications, you can keep doing whatever pre-pregnancy exercise activities you were doing. Sure, I had to be careful to not push too hard or get dehydrated or overheat.

That meant I had to approach training for Cherry Blossom differently. I used a modified version of Hal Higdon's intermediate 15K/10 mile training plan. Believe it or not, I had never trained properly for a 10 mile race. I couldn't attempt a PR or do speedwork, nor did I want to. My goals shifted from "run fast and PR" to "run for a healthy me, healthy baby, and healthy pregnancy and have fun." I gotta say, I was really frustrated in the beginning that I had to slow down. A lot. Running wasn't all that fun. I used heart rate as a general guide and quickly learned how to run by perceived effort level. I would try to keep my heart rate in the high 140s-low 150s. Mid-150s was (and still is) my threshold for easing up.

I knew Cherry Blossom had an official transfer period in February, so that was an option in case I couldn't run. I reached my second trimester during February. I was still running, and in fact running started to be fun again. I got some of my energy back. My pace started to pick up. The weather was terrible this winter, but I didn't stress if I missed a training run. Baby measured on target and had a nice strong heartbeat. OK. Baby and I were all in for Cherry Blossom.

I had a great time running Cherry Blossom, in part because my only goals were to have fun and finish. And run around 1:40-1:45. Check, check, and check. Better than check on that last one. Baby has a 10 mile PR of 1:39 and change. Good work, Baby. I did the work for you this time. Next time, you're on your own.

When I went past 30 weeks, I was still running. I didn't go very fast or very far. Most runs were in the 3-4 mile range. I took frequent walk breaks. I didn't run up hills. I stopped if something didn't feel right or I just wasn't feeling it. I carried water most of the time. And I didn't feel bad if I had to cut a run short or switch to walking.

I made it to about 31 weeks and decided I just didn't want to run anymore. It was more like run-walking at that point anyway. It wasn't that anything hurt or felt uncomfortable (other than my calves and sometimes my hips). Running wasn't enjoyable. The heat and humidity in particular are getting to me. But have no fear, I am not a total couch potato. I switched to low-impact activities, such as walking, the stationary bike, and pre-natal yoga. Maybe the elliptical if I I feel like hauling my gear to the gym at work. Probably not, though, since I have to deal with public transportation. That's difficult enough as it is without extra stuff to carry.

The wee baby bump at Cherry Blossom


Same outfit and the baby bump at 30 weeks


Oh, and in case you're wondering, Baby is a boy due to arrive in August.

Race Spectating @ MCM

Despite having to pull out because of an injury, I went out to the Marine Corps Marathon to cheer on the runners. Big city marathons are fun events. Four friends from Rhode Island came down to run it.  How could I not go out and watch them??

All week, the forecast looked bad. Hurricane Sandy looked like she was going to seriously impact the race. On race morning, the weather forecast during the race said showers or rain. Well, there was no rain at all!  It was windy but otherwise near perfect running weather. Not sunny and cool.

Marine Corps is a pretty easy marathon to spectate at. I planned 3 spots. Took the Metro to Foggy Bottom, walked to mile 10 (along Rock Creek Parkway and the Potomac River), then walked to the Lincoln Memorial and The Mall, watched at mile 17, then Metroed over to the Pentagon at mile 24.

I made 2 double-sided posters. Only one came along with me because I thought it was going to rain. I had a plastic sleeve to protect the poster from rain. One of my brilliant ideas was to tape a wide ribbon to the poster so that I could hang the poster around my neck. It kept the poster from blowing away (and even then I had to hold it with at least 1 hand). When I wasn't holding the poster, I rang a cow bell like mad.

Side 1 said, "WHERE ARE Y'ALL GOING?" This poster was so much fun. It was a great way to interact with runners. I got all sorts of answers, including:
I don't know
This way
To the finish line
Home!
Come with us
Away from the hurricane

When I got to mile 24, I flipped the poster to Side 2. This poster said, "REACH DEEP. Yes, You Can!" Especially in the later miles of a marathon, you need a short phrase or a positive message that motivates you to keep going. I got a lot of positive responses from runners.

Tips for Posters
1. Write big. Keep the message on your poster as short as possible. Less is more.
2. Write in ALL CAPS.
3. Use a wide-tipped marker and make your words stand out.
4. Use mantras. Some of my favorites are Right here right now, Finish strong, Reach Deep, and Don't stop. Anything positive and motivational that is short enough for me to repeat over and over again
5. Tailor the message to where you will be on the course. Runners in the later miles are tired and fighting a mental and physical battle. I intentionally used the Where are y'all going poster earlier and saved Reach Deep for the end. I think this worked well.

How to Run Back-to-Back Marathons

Now that I've had some time to reflect on my spring racing season (which included the Shamrock Marathon, Gansett Marathon, and a 5K), this is my Top 5 list on how to survive back-to-back marathons.

1. Be smart. Yes, you need to get back out there quickly, but you also need to give yourself enough recovery time. Don't push it too hard.

2. Listen to your body. If you feel OK, keep training. But if it doesn't feel right, stop. Immediately. Don't wait until things get worse. If you need extra rest, take it. If you need to modify your plan, do it.

3. Learn from previous racing experience. You should know how quickly you recover both physically and mentally, how you like to train, etc.

4. Try it with shorter distances first. Race on successive weekends, or schedule half marathons a couple of weeks apart.

5. Plan in advance. Ideally, you want one race to be your target and the other to be practice or just for fun.

Did my back-to-back plan work? I'd say yes. I danced with the devil and came out OK on the other side. I got back-to-back PRs in both marathons (although part of this was sheer luck in getting perfect weather both times). I did not get injured in 22 weeks of training. I recovered quickly from both marathons.

I essentially ran the same time in both marathons, although I ran two very different marathons. My current PR is from Gansett, the second unplanned marathon. Although Gansett was slightly faster, Shamrock is the marathon I will remember as "better." I ran more evenly at Shamrock and had a physically and mentally better race. Plus Shamrock is my first BQ marathon. At Gansett, I had issues with my Garmin and knew I went out much too fast. But where better to test yourself than at a race like Gansett? You don't know unless you try. Sometimes you don't get it right. I do not regret going for it. Shamrock may have been the "better" marathon, but Gansett earned the bragging rights. I ordered a custom race necklace for Gansett, in part because it is Gansett and in part because it is my current marathon PR.

For the record, I do not advocate running back-to-back marathons. Definitely not for a first marathon. Yes, I have done it twice (2 in 10 weeks last year and then 2 in 4 weeks this year). Yes, I survived. Yes, I got 2 PRs out of it. But yes, what I did was admittedly foolish and risky. Very very risky. You really have to know what you are doing. I cannot stress that enough. You need enough running experience to understand your mind, body, and motivation. You have to cross your fingers and hope you don't get injured or burned out. I didn't have the luxury of planning in advance because I didn't know that I'd be running a second marathon until I finished the first one. I had Gansett on my radar, though. Once I had a qualifier in hand, I knew I needed to recover quickly and push only when it was appropriate.

Of course, I was highly motivated to qualify for and run Gansett. That made a difference. And it wasn't the first time I had done back-to-back marathons. The first time, I was not as good or as smart a runner as I am now. That first set wasn't pretty, but I learned from it. That made a difference, too.

How to Run When You Are Sick

I just got over a nasty cold. This one was a real winner. It was so bad at times I thought I had the flu. I haven't felt that miserable in a long time. Sore throat, congestion, sinus headaches, weakness, aches, chills, cold sweats, low appetite at times, a low-grade fever. After a weekend spent in bed and some ibuprofen and Alka Seltzer, I am on the mend again.

For the record, summertime colds are no fun. Colds in general are no fun, but especially not in the summer when you want to go outside.

There are some times when it is OK to run when you are sick and other times when it is not OK to run when you are sick. Ultimately, you need to weight the risks and benefits and decide which ones are greater. Running can be a good decongestant, for example. That's good. But running when you are weak could further run you down. That's bad.

The general rule is OK to run if it's above the neck and not OK to run if it's below the neck. However, there are exceptions to every rule. Go by how you feel. If it doesn't feel right, don't do it. If you are sick enough to stay home from work/school/other commitments, you are sick enough to skip running. If you aren't eating much and/or aren't properly hydrated, you probably shouldn't run.

If you choose to run:
Run outside. Skip the gym. Your gym buddies will appreciate you not sharing your germs.
Stay hydrated. Bring water with you, even if you usually don't.
Suck on a cough drop or hard candy to sooth your throat.
Don't push it or overdo it. Pushing it when you shouldn't push it could set you backwards more than resting.
Slow down. There is no award for running fast while you are sick.

If you choose to not run:
Don't beat yourself up for missing a workout. You can't always prevent getting sick.
Enjoy some extra rest. Sometimes rest is best.

The good news is I've noticed that since I've been consistently running (and mostly consistently running outside), I haven't gotten sick very much. I had one cold all last winter. One. And that was in November, coincidentally during a relatively low-mileage time. One theory is that running boosts your immune system. Another theory is that temporarily raising your internal temperature kills off germs before they make you sick. Either theory seems plausible.

How to Run While It Is Snowing

I ran 18 miles in a snowstorm over the weekend. It was ... interesting. It was not the hardest run ever, but it wasn't pleasant either. Not sure I want to run that far again in the snow. I am either dedicated or insane. Or both. If it snows on the day of a race, what are you going to do? Not run? So you might as well get some practice at running in less than ideal weather.

There are some extra safety challenges if you are running while it is snowing. I am a big advocate of doing whatever it takes to keep yourself safe.

1. Get out your Yaktrax. They'll provide extra traction on packed snow and crunchy ice (not smooth ice, though ... not much can help you there).

2. Wear something brightly colored. You want to be as visible as possible. White is bad since it blends in with the snow. Highlighter colors are good choices. Bonus points if you don't match.

3. Wear a hat, preferably with a brim. It'll help to keep the snow out of your eyes.

4. Ski goggles aren't just for skiing. Yes, I ran outside wearing ski goggles. Did I look ridiculous? I'm sure I did. Did I care? Not enough to not do it.

5. You need to have a very good sense of how to dress appropriately. It is important to stay dry but also to regulate your temperature. You don't want to get too cold or too hot. The one advantage that snow has over rain is that snow generally doesn't soak you.

6. Ditch the music and headphones. Running in a snowstorm is difficult enough as it is. You don't need any extra distractions.

7. Get out of the way for snowplows. Jump in a snowbank if you have to. I was not expecting this one to make it on the list. This is why you need to be able to hear and be aware of what's going on around you.

8. Be extra cautious when crossing streets. Vehicles can't stop as easily on snow-covered roads, plus drivers may not be expecting or looking for runners on the road. You never win against a vehicle.

9. Be extra cautious of your footing. If you can't see the ground, you don't know what you are stepping on. That layer of snow could be hiding icy patches. The snow is not uniform, either. Some of it could be light and fluffy. Some of it could be hard-packed. You don't know until you step on it.

10. Your pace will slow down. Let go of whatever your usual pace is. This is not only OK but also smart. You can't keep running if you fall on your tuckus or injure yourself.

There is a chill in the air

One of my least favorite parts of running in the winter is after the run. I get very very very cold after some winter runs. My fingertips are the worst of it. Every once in a while, my fingertips get so cold that they turn white and go numb. Not fun (or smart) if you need to hop in your car and drive somewhere. I am not sure why it happens, but I think it has something to do with temperature regulation. I find it is worse if I got from outside to inside without cooling down first (maybe because your body is confused and thinks you need to be cooled down). But it also happens if I stay outside too long. Interestingly, my hands and feet stay warm while I am running. As soon as I stop, it's a completely different story with my hands.

I am making progress on keeping the finger numbness to a minimum. If it's above freezing, I can get away with bundling up in several layers and walking for a bit. It is not unusual for me to put on 2 layers of fleece, my ski jacket, a hat, a pair of lined warmup pants and 2 pairs of gloves. If it's below freezing, I go inside, change out of my sweaty running clothes immediately, get into warm dry clothes, put my ski jacket on, make a cup of hot coffee (mmmm coffee), and walk around inside while sipping the hot coffee. The hot cup helps my hands to warm up. The caffeine helps my muscles to feel less tired.

One of my most favorite parts of running in the winter is dressing up like a ninja. Speedy ninja runner.


I go through so much laundry in the winter, due to all the layers. I sometimes wear things twice. Gross? Maybe. But if I didn't sweat too much in it, why wash it? I have 3 pairs of winter tights and only do laundry once a week. You do the math.

Laundry pile of a winter warrior. This is from one long run last winter. See if you can spot: 2 pairs winter tights, 1 pair pants, 1 fleece pullover, 1 jacket, 1 pair arm warmers, 2 shirts, 1 baseball hat, 1 lightweight hat, 1 fleece headband, 1 lightweight balaclava, 1 pair gloves, 1 pair socks, and my running shoes

Running in the Winter

One of the benefits of living in Rhode Island is that it generally doesn't snow too much, in part because we're not too far from the coast and stay warmer than areas farther inland. But it still snows (last winter we had storms on Wednesday for a month straight) and it's still something to be aware of if you plan to run outside in the winter. I'm actually disappointed that I haven't had a chance to run while it was snowing. Of course, now that I've said that, we're guaranteed to get snow.

Some more tips of random that I learned in my first winter running outside:

1. Be very mindful of your feet. Yes, you will slip. But you may not fall. Your balance will improve as you learn how to catch yourself when you slip.

2. Packed snow and "crunchy" ice are OK.

3. Deep snow and sheets of ice are not OK.

4. Be on the lookout for ice patches, especially black ice patches or ones that are hiding under thin layers of snow. If you are on the road, look out for potholes and sand piles.

5. Yaktrax or other contraptions provide extra traction. They slide over your sneakers. My current pair is designed for walking, but I've ran in them with no problems. Plus I couldn't beat the price. $1.99 still in the package at a thrift store. I'll upgrade to the Pros if/when my current pair breaks.

6. Sun + snow on the ground = blinding snow glare. Wear your sunglasses.

7. Like Christmas lights? Grab a running partner and run around a neighborhood in the evening.

8. Get creative with your running routes. The bike path I use for long runs isn't passable when snow is on the ground. So I switch to a 3ish mile loop on a road with a wide shoulder. It is always plowed and clear down to the pavement no later than one day after significant snowfall. Lemme tell you about the fun I had doing 20 miles around and around and around and around and around that loop. Yeah. Not sure if I'd call it fun, but it certainly gave me practice at using my mental skills.

Running on a Treadmill

Let's face it. This is the time of year where it isn't always practical, feasible, or safe to run outside all the time. Make friends with the treadmill, or at least try to be friends with the treadmill. I promise running on a treadmill is better than no run.

I've gone as long as 14 miles on a treadmill. While it wasn't easy, it wasn't unbearable either. I think I learned more from running 14 miles on a treadmill than running 20 miles outside.

Random tips for keeping yourself on the "hamster wheel" (or dreadmill, but I prefer hamster wheel):

1. Set the incline to at least 1%. The forward motion of the belt actually mimics running downhill.
2. If you are switching from running outside, don't switch too abruptly. Like anything in running, you don't want to make sudden changes.
3. Expect it to be different. Some people find it easier while others find it harder to run on a treadmill.
4. Find ways to entertain yourself. Program your mp3 player with your favorite tunes, watch a movie or TV, and make up games.
5. Practice your mental skills. It is not always easy to keep yourself motivated to stay on the treadmill.
6. Vary the inclines and speeds. It'll help to keep you from getting bored. Plus intervals are good for you.
7. Put something over the time/distance display, especially if you are tempted to constantly look at it.
8. It is possible to do long runs on the treadmill. Break it up into smaller pieces, say 5-7 miles. Plan breaks to fill up your water bottle, go to the bathroom, and get some fuel.

Running Safely

Some more tips of random and a few ways to stay safe. This is not meant to be an exhaustive list. Just whatever I could think of.

1. Wear bright colors. This is particularly important in the dark but is true for daylight as well. The brighter the better.
2. Run against traffic if you are on the road.
3. Never ever assume a driver sees you. You will never win against a vehicle.
4. Pay particular attention to cars that are turning right. The driver is looking left and may not have seen you
5. Run with a partner.
6. Run with a dog.
7. Let someone know your route and when you might return.
8. Carry identification, or get a RoadID.
9. Carry your phone. Program an ICE (in case of emergency) contact into your phone book.
10. If you run with music, consider ditching the headphones. Or at least turn the volume low enough so that you can still hear what's going on around you.
11. Keep your eyes and ears peeled. Be aware of your surroundings.

Running in the Dark

Who's not ready for Daylight Saving Time to end this weekend? *raises hand*

It will be nice to have more light in the morning. Sun up after 7am is not a good thing. But darkness in the evening guarantees running in the dark. Sun down well before 5pm is not a good thing either.

How to Run in the Dark

1. Get as much reflective gear as possible. There is no such thing as too much reflective gear. You want to light up like a Christmas tree.

2. Wear light or bright colors. Colors that could be highlighters are good choices. Avoid black and earth tones.

3. Use active lighting as well as passive lighting. While reflective gear (passive lighting) is extremely important, it only works if a light source shines directly on you. Carry something that creates its own light (active lighting), such a blinky or non-blinky light or a small flashlight. Or both.

4. Those little LED flashlights are perfect for runners. My local discount store carries them for a few dollars each, including batteries. They're small, bright, and not heavy. Some have wrist strap. Even the small single bulb keychain flashlights are pretty bright. You can shine it on your path so you can see where you are going or flash it at cars to make sure they see you.

5. Do not assume drivers see you. This applies anytime but especially in the dark. The only close call I've had was in a poorly lit area with no sidewalk. I had no choice but to be on the road. The driver clearly did not see me. Now, I knew the driver didn't see me, so I got out of the way. You better believe it was the last time I went on the road without my blinky red light.

6. If you are on the road, run against traffic. Always. This applies anytime as well.

Running in the Heat

Oh, look, more random tips that I've learned along the way.

1. Stay hydrated. Invest in a belt with bottles, stash a bottle along your route so you can pick it up on your way back, find public water fountains, or carry some cash so you can hop into a convenience store. Don't do what I did in my first 10 mile race. It was July. It was hot. I ran the whole thing without drinking any water during the race. I was fine during the race but was very very very dehydrated afterwards. Stupid and extremely unpleasant. Don't do it, people. You have been warned.
2. Start early. 5 or 6 am is not unreasonable. It will be cooler. The sun won't be as strong either.
3. Don't forget about humidity. It makes sweating less effective. Sweat doesn't evaporate as well and therefore doesn't cool you down.
4. Slow down. Very few records are broken in the heat.
5. Walk breaks are not evil. No, really. See point above about slowing down. Combine a walk break with a pitstop.
6. Accept that you will have some bad runs, especially as you learn how to handle the heat. It's part of the game. Runs don't always have to be fast or pretty. You don't always have to enjoy it. You just need to do it.
7. Be wary of chafing. The more you sweat, the more likely you will chafe. Body Glide is your friend.
8. Wear sunscreen. Lobsters only look good on your plate, not on your skin.
9. Hat vs. no hat. Eh, the jury is out on this one. Mostly, I think it's a personal preference. I don't notice a big difference between hat or no hat. The shade on my face is nice, though. Choose a light-colored wicking hat if you go this route.
10. Wear sunglasses. Save the energy you'd use squinting to power your legs. This one is a personal preference too. Some people like hats. Some people like sunglasses. Some people like both.

Also, I don't have a specific tip about fuel/replacing electrolytes and sodium (because preferences and needs vary so much from person to person). But make sure you think about it and find what works for you.

Happy running!

Running in the Rain

The weather was rainy and unseasonably cool last week. I'll take unseasonably cool. I'll even take the rain. The weather is back to normal now. I think. That's New England for you.

Once you commit to a training plan, you just do it. Good weather or bad weather doesn't matter. You're out there. Well, except for ice and thunderstorms. That's where I draw the line. You learn how to prepare.

Here are some tips on how to run in the rain:

1. No cotton. Especially socks. Water + cotton socks = recipe for blisters.
2. No loose clothing. Running skirts do not function well in the rain. Nor do very long or baggy shirts. They get weighed down when they get wet.
3. Technical/wicking fabric is your friend. It dries quickly.
4. Wear a hat or visor. The brim will keep the water out of your face.
5. Be careful with your electronics. Garmins are usually water-resistant, but phones and iPods are not. Leave them home or protect them with a sandwich or zip-lock bag. Yes, the scroll wheel on an iPod works through a plastic bag.
6. You still need to stay hydrated. Don't forget to drink.
7. It takes some trial and error to figure out how to dress appropriately. Summertime rain = pleasant. Rain + wind/cold = uncomfortable.
8. Running in the rain is really not that bad once you get past "I'm wet and my socks are squishy." Try it and you'll see.

It's a beautiful day in the neighborhood - Part II

I had a big rant about how Nike+ is no longer meeting my needs for accuracy. All I had to do to improve accuracy was recalibrate it. The last time I calibrated it was 10/9/09. Oops.

To calibrate it, you need to run a known distance. This is where a track come in handy. Off I went the other day to the track outside of McCoy Stadium, the home of the Pawtucket Red Sox, aka the Paw Sox. Not the greatest track, but it met my needs. Since there were no markings, I used a water bottle to mark my finish line. Running by the stadium was fun. I will be back.

Don't know of any tracks in your area? Here's a tip. Google Maps is your friend. The nice thing about tracks is that they are big ovals on aerial maps. This is also useful if you need a track while you are traveling. I had a couple of nice runs in San Juan, Puerto Rico because I found a rubbery track in a community park. A word to the wise, though. Some tracks are fenced off and not accessible (like the middle school track in the area where I used to live), and some are closed because of varying states of disrepair (like my first attempt at finding a track in my neighborhood).

Did I mention how fun the Paw Sox are? Nice stadium that holds about 10,000 people. Grassy spectator area near the outfield. Easier and less expensive to get to than Boston. More family-friendly. $20 will get you a good ticket to the game and lunch/dinner. It's fairly common for members of the Boston Red Sox to play for Pawtucket when they are rehabbing from injuries. Jason Varitek, the catcher for the Boston Red Sox, made an appearance at the last Paw Sox game I went to.

McCoy Stadium from the track


Paw Sox Mascot